WORK CAPACITY w/ Sandbags

Warm Up: 2 rounds of

20 sec work/ 20 sec rest for the following:

PVC Overhead Squat

Jumping Jacks

Push Ups

KB/DB Swings

MB Sit Ups

Russian Twists

Ring Rows / Inverted Rows

1) Max Rounds in 20 minutes of:

6 Sandbag Clean and Press

6 Sandbag Jump Squat

6 Sandbag Get Ups (3L/3R)

6 Sand Bag Situps

***Use the same weight/sandbag for all exercises for the entire 20 minutes. No switching out!

If you do not have Sandbags, GET SOME.  They are cheap, durable, and versitile.

Here's a great Demo from Rob at MilitaryAthlete.com on sandbag construction.  It is the best way to make them using military duffle  bags filled with wood or rubber mulch.

SANDBAG CONSTRUCTION:

STRENGTH SESSION

Warm Up:
4 rounds of
30 Jumping Jacks
15 Push Ups
10 Squats
10 Situps
5 Jump Squats

1) Find Approx  Push Press 1 RM

2) 5 rounds of
2x Push Press @ 85% of 1 RM
1x Ring Circuit (5 Ring rows, 5 Ring External Rotations, 5 Ring Rear Delt extension)

3) 5 round of
12 Landmine (grappler) Rotations or Barbell Russian Twists
6 Barbell Curl
6 Skull Crushers
12 Back Extensions

4) 5 rounds of
10 Goblet Squats
5 Jump Squats
10 Dip Extension Straight leg raises
5 Jump Squats
10 Dip Extension Straight leg raises

WORK CAPACITY

Warm Up:
5 minutes Foam Roller
2 rounds for time of:
12 BB RDL
12 BB Upright row
12 BB Push Press
12 BB Good Mornings
12 BB Back Squat

With a running clock perform the following every 3 minutes for 6 rounds:
10 Ball Slams
10 275lb Dead Lifts
10 Pull Ups
10 MB Situps

*** Like many workouts, this seems easy, but it will catch up to you and really hit you at round 3.  Keep the intensity high and max out your rest time. For example, if you finish the round in 2 minutes then you have 1 minute to rest before the next round starts.

Strength Session

Warm Up:
3 rounds of
"Barbell Complex" w/ 6 ankles to bar

1) Find 1-Arm DB Snatch approx 1 rep max on both arms

2) 5 rounds of:
2x 1 Arm snatch @ 85% of 1 RM (2L/2R)
6x Squat Mobility ( Body weight squats w/ an emphasis on working full range of motion)
2x Supine Knee to Chest Mobility

3) 5 rounds of:
6x DB Front Squat (Hard but doable)
12x lateral jump shuffle
4x Plyo Depth Push Ups for max height (challenge yourself)

4) 6 rounds of:
8x Bench Press (hard but doable)
8x T Bar Row (hard but doable)
2x Band Pull Apart series

FIREHOUSE WORKOUT

Warm Up: 4 rounds of
30 Jumping Jacks
15 Push Ups
10 Squats
10 Thumbs out Rear Delts
10 Sit ups

1) 5 Rounds of:
6 Bench Press (load body weight on bar)
10 Bulgarian Split Squats (10L/10R)
6 Walk outs w/ push up

2)  Rounds of
6 Back Squat (load body weight on bar)
10 Spiderman Push Ups
6 Pull Ups

3) Groups Circuit. Everyone starts at a station. The rounds is complete when the person on the weighted stair climb completes his 3 laps. Perform 3 rounds of the entire circuit!
1) 3 x 1 flight stair climb hold a 45lb plate in each hand (up and down a flight of stairs 3 times)
2) Seated Russian Twists
3) Inverted Rows
4) Elliptical or Air Dyne (keep RPMs above 90)
5) Hanging Leg raises

STRENGTH SESSION

The 100lb plates were not taken off all day -- good work!

Warm Up: 2 rounds of

"Barbell Complex"

w/ 3 Hip Swivels

1) 5 Rounds of

5 Hex Bar Dead Lifts -- were 5 is hard but doable

3 Scorpions

2) 5 rounds of

6 Front Squats -- load bar with 85% of body weight

6 Box Jumps

6 HUG Mobility

3) 5 rounds of

6 Bench Press (use 3" thick bar if possible) load bar with body weight

6 Dips

5 Clapping Push Ups

rest 1 minute

*** PACE: Don't BS around, you should be able to move from one exercise to another fairly quickly and without too much delay.  This workout to include the warm up should not take more than 60 minutes.

STAMINA SESSION

Warm Up:
2 Rounds of
20 Squats
10 Push Ups
20 MTN Climbers
10 Pull ups

1) 24 rounds or 50 minutes of
200m run
25 step ups
10 Squats
10 Push Ups

** This workout today is not a race, but a long slow(er) distance effort.  Your intensity level should be so you can carry on a conversation with someone.  For the squats, slow them down and concentrate on challenging your Range of Motion and proper technique.

WORK CAPACITY

Warm Up: 3 Rounds of
"Barbell Complex"
w/ 6 sit ups

1) Max Rounds in 25 minutes of:
5 Pull ups
10  20kg KB/DB Cleans (5L/5R)
15 MTN Climbers (2 count = 30 total touches)
20  20kg KB/DB Swings

Strength Session

Warm Up: 
10-9-8-7-6-5-4-3-2-1 reps of
Thick Bar Bench Press @ 95lbs
Bulgarian Split Squat @ bdwt
KB Dead Lift W/ 20kg KBs

1) 6 rounds of
3 Push Press HBD (Hard But Doable)
or 3 Log Press (if available)
5 Clapping Push Ups
5 Knees to Elbow (hanging)

2) 5 Rounds of
6 Cleans
6 Sand Bag Get ups (3L/3R) Go Heavy!
6 Walk Ups

3) 5 rounds of
8 Front Squats
8 Jump Squats
8 Sit Ups

*** Don't freak out about the warm up, it serves the purpose and you'll get through it quickly.  The rest of the workout should be done at a brisk pace.  It's not for time, but the time between exercises should be very minimal.

Work Capacity

Warm Up:
3 rounds of
30 Jumping Jacks
10 Barbell Only (no additional weight)  RDL
10 Barbell Only (no additional weight)  Upright row
10 Barbell Only (no additional weight)  Push Press
10 Barbell Only (no additional weight)  Good Mornings
10 Barbell Only (no additional weight)  Back Squat

1) Perform the following every 2 minutes for 20 minutes:
12 KB/DB Snatches (6L/6R)
 6 Pull Ups
12 Seated Russisan Twists w/ 25lb plate
 6 Inverted Row using 3" thick bar (use regular barbell if not thick bar is available)

This sessions should be very intense.  Go as quickly as possible with good form.  The quicker you finish, the more rest you will have until the next round.  For instance, if you complete the first round in 1:20, then you have :40 rest until starting the next round.  Good luck.  The best round average from this morning was :56 seconds per round.